Comparing Nutrients in 1 pound Crackers, flavored, fish-shaped VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Navy Beans	26%	4%	70%

Macro Nutrients

	Crackers, flavored, fish-shaped	Navy Beans	Recommended Dietary Allowance
Energy	72.4% 2100kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.3g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	29% 9.34g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	119% 1.9g	153% 2.44g	1.6g per day for Men 19-50 years
Omega 6	93% 15.8g	8.94% 1.5g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	212% 276g	130g per day for Men 19-50 years
Sugars	7.4% 5.35g	24.3% 17.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.56% 0.41g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.36g	% 0.95g	g per day for Men 19-50 years
Sucrose	% 0g	% 15g	g per day for Men 19-50 years
Fiber	37% 14g	183% 69.4g	38g per day for Men 19-50 years
Protein	82.3% 46g	181% 101g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Navy Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	293% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.33mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	182% 29mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	67.5% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	149% 1.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	173% 694μg	413% 1651μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	111% 16.7mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Navy Beans	Recommended Dietary Allowance
Calcium	37.6% 376mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	420% 3.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	260% 20.8mg	311% 25mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	189% 794mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	280% 6.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	108% 757mg	264% 1846mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	158% 5375mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	293% 4400mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, flavored, fish-shaped VS Navy Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, flavored, fish-shaped versus 1 lb of Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, flavored, fish-shaped vs Navy Beans:

• 1 pound of Crackers, flavored, fish-shaped has 3.1 times more Vitamin B2, 2.9 times more Vitamin B3, 184 times more Vitamin E and 11.1 times more Vitamin K than Navy Beans.
• While 1 lb of Raw Navy Beans contains 5 times more Vitamin B6 and 2.4 times more Vitamin B9 than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Navy Beans provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Navy Beans have insufficient amounts of Vitamin E

Comparing minerals per 1 pound for Crackers, flavored, fish-shaped vs Navy Beans:

• 1 pound of Crackers, flavored, fish-shaped has 194 times more Sodium than Navy Beans.
• While 1 lb of Raw Navy Beans contains 1.8 times more Calcium, 6.2 times more Copper, 7 times more Magnesium, 2.5 times more Manganese, 2.4 times more Phosphorus, 5.3 times more Potassium, 2.8 times more Selenium and 3.3 times more Zinc than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Navy Beans contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, flavored, fish-shaped has 1.4 times more Energy, 11.8 times more Fat, 12.1 times more Saturated Fat and 10.4 times more Omega 6 than Navy Beans.
• While 1 lb of Raw Navy Beans contains 1.3 times more Omega 3, 3.3 times more Sugars, 4.9 times more Fiber and 2.2 times more Protein than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Navy Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Navy Beans provide inadequate amounts of Omega 6